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Shoulders

Cable Internal Rotation

The Cable Internal Rotation is a strength exercise on a cable machine for your shoulders. Share of the load in the Zulta muscle model: rotator cuff 52%, mid chest 19% and lats (upper) 15%.

Also known as: internal rotation, internal rotation cable

Level: BeginnerEquipment: CableSingle-joint (isolation)Unilateral: one arm or leg at a time
Cable Internal Rotation demonstration

How to do it

  1. Set a pulley at elbow height and clip on a single handle.
  2. Stand side-on with the working arm nearer the machine and take the handle.
  3. Tuck the elbow against the side, bent 90 degrees, forearm pointing toward the machine.
  4. Rotate the forearm in across the stomach, keeping the elbow pinned.
  5. Return slowly until the forearm points toward the machine again; switch sides after the set.

Tips

  • Use a light weight: small muscles do most of the work here.
  • A towel between elbow and ribs keeps the upper arm still.
  • Keep the wrist straight.

Common mistakes

  • Letting the elbow swing away from the body.
  • Rotating the torso toward the stomach.
  • Letting the stack pull the arm back fast.

Muscles worked by the Cable Internal Rotation

  • Rotator cuff Primary52%
  • Mid chest Secondary19%
  • Lats (upper) Secondary15%
  • Front delts Secondary10%
  • Side delts Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Internal rotation uses subscapularis, pec major and lats. Rotating the upper arm with the elbow fixed isolates the rotator cuff (infraspinatus and teres minor for external, subscapularis for internal); here the cuff is the target, so it is coloured.

Cable Internal Rotation alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Cable Internal Rotation work?

Mainly the rotator cuff. The mid chest, lats (upper) and front delts assist.

Is the Cable Internal Rotation good for beginners?

Yes. The Cable Internal Rotation is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Cable Internal Rotation?

For example the Band Internal Rotation, Cuban Press and Band External Rotation. They train mostly the same muscles, some with different equipment.

How do you make the Cable Internal Rotation harder?

Add weight or reps, or move on to the Cuban Press.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394
  • Escamilla et al. 2009, Sports Med 39(8):663-685

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Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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